Comparing Nutrients in 7 ounces Potato Skin VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Potato Skin	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	1.56% 1.13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	127% 1141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	7.88% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	58.2% 52.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.5% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1031% 1237μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	80.4% 6.43mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	57.2% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	14.7% 498mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Chopped Frozen Collards per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cooked Chopped Frozen Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Cooked Chopped Frozen Collards:

• 7 ounces of Potato Skin have 1.6 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cooked Chopped Frozen Collards.
• While 7 oz of Boiled Chopped Frozen Collards contain more Vitamin A, 2.2 times more Vitamin B1, 3 times more Vitamin B2, 4.5 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cooked Chopped Frozen Collards:

• 7 ounces of Potato Skin have 7.7 times more Copper, 2.9 times more Iron, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Cooked Chopped Frozen Collards.
• While 7 oz of Boiled Chopped Frozen Collards contain 7 times more Calcium, 1.3 times more Magnesium, 5 times more Selenium and 5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Cooked Chopped Frozen Collards contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Energy and 1.8 times more Carbohydrate than Cooked Chopped Frozen Collards.
• While 7 oz of Boiled Chopped Frozen Collards contain 12.7 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Cooked Chopped Frozen Collards offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Collards provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled Chopped Frozen Collards provide inadequate amounts of Omega 6 in seven ounces.